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" Just do some kind of workout. Doesn't matter if it's going for a walk around the block, going for a jog, doing some calisthenics, lifting weights, going to a pool and swimming - you name it. But do something that gets your blood flowing and gets your mind in the game. "

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" I would say there are some foods that I strongly recommend that you do not eat. No. 1 on that list, I believe, is doughnuts. Comfort food. Zero value. Don't eat them. "

Jocko Willink

You

Comfort

Food

" The best leaders understand the motivations of their team members and know their people - their lives and their families. But a leader must never grow so close to subordinates that one member of the team becomes more important than another, or more important than the mission itself. "

" Put your leaders in stressful scenarios. Make them figure out solutions under pressure. See if you can make them frustrated, angry, and flustered, and then demand decisive leadership from them. They will be challenged at first, but they will get better over time. "

" Since the team understands that the leader is de facto in charge, in that respect, a leader has nothing to prove. But in another respect, a leader has everything to prove: Every member of the team must develop the trust and confidence that their leader will exercise good judgment, remain calm, and make the right decisions when it matters most. "

" When a team takes ownership of its problems, the problem gets solved. It is true on the battlefield, it is true in business, and it is true in life. "

" One of the things I definitely think of as a driver of me is fear. And it's fear of failure, fear of being overtaken. "

Jocko Willink

Fear

Failure

" Discipline starts every day when the first alarm clock goes off in the morning. I say 'first alarm clock' because I have three, as I was taught by one of the most feared and respected instructors in SEAL training: one electric, one battery powered, one windup. "

" The goal of jiu-jitsu in self-defense isn't to take someone down to the ground - the goal in jiu-jitsu for self-defense is actually to be able to defend yourself on the ground, get up, and get away from an attacker. That's what the goal is. "

" Anybody who tells you that a two-day conference, you're going to turn into the General Patton of leadership, they're not telling you the truth. But you can learn the fundamentals; you can absolutely understand the fundamentals. "

" Freedom is what everyone wants - to be able to act and live with freedom. But the only way to get to a place of freedom is through discipline. "

" Things won't get better dwelling on the past. Accept what has happened. Then move forward. "

" If you get your ego in your way, you will only look to other people and circumstances to blame. "

" One of my direct subordinates, one of my guys that worked for me, he would call me up or pull me aside with some major problem, some issue that was going on. And he'd say, 'Boss, we've got this, and that, and the other thing.' And I'd look at him and I'd say, 'Good.' "

" Perseverance is also key to success in any endeavor, but without perseverance in combat, there can be no victory. "

" Don't worry about motivation. Motivation is fickle. It comes and goes. It is unreliable - and when you are counting on motivation to get your goals accomplished, you will likely fall short. "

" The temptation to take the easy road is always there. It is as easy as staying in bed in the morning and sleeping in. But discipline is paramount to ultimate success and victory for any leader and any team. "

" If I've got something do. I'm going to attack it. I'm going to attack that stress. "

" If you're going to wake up early all the time, and you're working hard, and you're working out, sometimes you're going to get tired. It's OK. It's acceptable - somewhat. We're all human, unfortunately. "

" When things are going bad, don't get all bummed out. Don't get startled; don't get frustrated. If you can say the word 'good,' guess what? It means you're still alive. It means you're still breathing. "

" While discipline and freedom seem like they sit on opposite sides of the spectrum, they are actually very connected. "

" I don't pick up toys. I crush them. "

Jocko Willink

Pick

Them

" We all have a tendency to avoid our weaknesses. When we do that, we never progress or get any better. "

" That nice, soft pillow and the warm blanket, and it's all comfortable, and no one wants to leave that comfort - but if you can wake up early in the morning, get a head start on everyone else that's still sleeping, get productive time doing things that you need to do - that's a huge piece to moving your life forward. "

" Don't think in the morning. That's a big mistake that people make. They wake up in the morning and they start thinking. Don't think. Just execute the plan. The plan is the alarm clock goes off, you get up, you go work out. Get some. "